Windtrainer Session

Wednesday Windtrainer Workout: Gale Bernhardt’s Hill Workout No. 1

This is a windtrainer session that is great for developing hill climbing strength. It’s perfect for triathletes, road cyclists, and mountain bikers alike.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

This workout is based on a session from Gale Bernhardt a triathlon & cycling coach and was published on

Gale Bernhardt’s Hill Workout No. 1

  • 5min Level II WU;
  • 10x 30sec SLD;
  • 3min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 2:30min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 2min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 1:30min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 1min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 30sec Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 3min Standing Climb Level IV;
  • 7min Level II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for five minutes.

As an extension to the Warm Up (WU) complete a set of ten reps of 30 seconds Single Leg Drill (SLD). Swap legs every 30 seconds for a total of five reps on each leg to take five minutes.

There are seven main sets.  The first six are based on seated climbs riding at Level IV intensity and a cadence of 60-75Rpm. The seventh rep is a standing climb also at Level IV.

The first rep is three minutes long, and each subsequent rep is 30 seconds less than the previous rep. 3:00min, 2:30min, 2:00min, 1:30min, 1:00min, 0:30min. The final rep (standing climb) is three minutes long.

After each rep take a 60-second Rest Interval (RI) at Level II in an easy gear maintaining a higher cadence between 90 & 100 Rpm.

The Cool Down (CD) is at low intensity (Level II) for a minimum of seven minutes.

Finish with 10 minutes of stretching to assist with the recovery.

Here is my data having done the session:

For more great workouts from Gale Bernhardt, check out her book Training Plans for Cyclists:

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout: Quad Crusher III

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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